Men can double their health if they follow the "six don'ts" when running!

For men, running is a piece of cake. It is not difficult to find that in school physical education classes, boys run 1,000 meters and girls run 800 meters. "Running" is a way of exercise and fitness for many men. Whether it is outside or in the gym, it has always been the best sports partner for men. However, there are many special precautions for running. Men who love running must keep them in mind so that they can run handsomely, coolly and healthily.

1. Don’t force yourself to run

If you didn’t sleep well the night before, don’t rush to run. It’s better to have a good sleep and let your body rest so that you can have enough flexibility to cope with the needs of running. If you accidentally sprain your ankle, don’t rush to run. Let your body recover so that your running career can be long enough.

2. Set goals

The reason why running is loved by many people is that it can overcome laziness and improve one's performance potential. Therefore, you should set a running goal, starting from once a week and increasing to five times a week; starting from one kilometer each time and increasing to three kilometers per week. Participating in some running competitions is also a good choice to improve yourself.

3. Choose soft ground as much as possible

Running is most likely to cause bone and joint injuries to the lower body, so if you are running outdoors, you must try to choose sports-specific floors, outdoor grass, or soft mud or beaches to reduce sports injuries.

4. Warm up by walking

It is not easy to warm up smoothly. Only the middle-aged and elderly people understand the importance of warming up. Therefore, for young people, when they start running, they should warm up by walking first, from slow walking to fast walking, then to jogging, and finally running. This method is also a good way to warm up.

5. Drink plenty of water

The amount of water lost during running is beyond your imagination, so after a short run, take a short break and replenish the appropriate amount of water. For medium and long-distance runners, it is especially important to strengthen the replenishment of electrolytes to keep the body's metabolism function normal.

There are many benefits for men to run

1. Eyes

People who insist on long-distance running have about an hour every day looking straight into the distance, which is a good relaxation for the eyes. If you have school-age children at home, if you can let them insist on running every day, the chances of myopia will definitely decrease.

2. Neck, shoulders, spine

People who often sit in front of the computer will have some problems with the cervical spine and shoulders. The correct running posture requires the back to be straight and relaxed. Long-term persistence will greatly improve the discomfort of the cervical spine and shoulders.

3. Blood

With a strong cardiovascular system, runners have better blood quality than ordinary people. The body's adaptive changes to long-term middle- and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.

4. Lungs and respiratory system

Long-term middle- and long-distance running exercises can strengthen lung function and increase vital capacity. Regular long-distance running can develop the lung respiratory muscles, increase the amount of ventilation each time, and enhance lung function.

5. Heart

Persistent running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the amount of oxygen delivered to various organs of the body will also increase greatly, and the working quality of each organ will naturally be greatly improved. In addition, middle- and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thereby preventing various heart diseases. Through the movement of the lower limbs, venous blood can be promoted to flow back to the heart, and venous thrombosis can also be prevented.

6. Liver

Running can eliminate fatty liver, which has been proven to be very effective in many runners.

"Six Don'ts" remind you to be alert to the health risks of running

Although running is simple, you must master the skills, otherwise it is easy to cause joint injuries. Spring running has many benefits for health, so there are still many things to pay attention to after running.

Don't eat or drink cold drinks right away

During exercise, the blood in the whole body is redistributed, which weakens the peristalsis of the gastrointestinal tract and greatly reduces the secretion of various digestive glands. If you eat immediately after exercise without resting, it is easy to cause disorder and functional disorder of the human digestive system, and it is easy to get sick. It is understandable that a large amount of calories will be lost during exercise, and it is urgent to replenish them. However, the human digestive system is still in a suppressed state after exercise. Eating a lot of cold drinks can easily cause gastrointestinal cramps, diarrhea, vomiting, and easily induce gastrointestinal diseases.

No squatting rest

If you sit down to rest immediately after fitness exercise, it will block the blood return to the lower limbs, affect blood circulation, and deepen body fatigue. This situation is more common in those activities with a relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation and finishing activities after each exercise, such as slow walking, leg stretching, etc.

Do not omit "horse-killing chicken"

Whenever you feel exhausted after each exercise, you should relax appropriately, such as doing calisthenics, walking, relaxing massage, etc., which will help eliminate muscle fatigue and quickly restore your strength.

Don't be greedy

If the outdoor temperature is high, you will feel hot and unbearable after exercise. If you immediately go into an air-conditioned room or vent to cool off and take a nap, it will disrupt the normal physiological regulation function and cause physiological dysfunction, making you prone to colds, diarrhea, asthma, wind-cold arthralgia and other diseases.

Do not smoke

When exercising, people's breathing speeds up, and the body needs to ensure sufficient oxygen intake. If you smoke immediately after exercise, the oxygen content in the lungs will decrease, causing chest tightness, shortness of breath, difficulty breathing, dizziness, fatigue, etc.

Don't take a bath right away

After exercise, when you sweat profusely, the capillaries on the body surface expand and a large amount of heat is dissipated. If you encounter cold water at this time, the capillaries will suddenly contract, which can easily reduce the body's resistance and cause diseases. In addition, after fitness exercise, a large amount of blood in the body is distributed to the limbs and the body surface. If you take a hot bath immediately at this time, it will increase the blood flow on the body surface, causing insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.